June 1, 2017

Live Well: June

Welcome to this installment of the Live Well series provided by my very own sister, Lindsay Wampler. I may be a traveling expat athlete, but I really haven't explored the health and fitness aspects of that world on this website - which is where Lindsay comes in. 

Lindsay is a 29-year-old occupational therapy grad student in Southern California and health and fitness coach. Her family consists of her wonderful husband, Justin, two dogs, and two cats. They both strive to live well through healthy eating and exercising, and I am very thankful that Lindsay is happy to share her expertise with us each month! 

Be sure to check back the first of each month to see what Lindsay's Live Well advice is, and please feel free to share her wisdom with your family and friends!


Transitions and change are a part of life. I'm moving across country from California to Tennessee this month and I am looking forward to continue living well in a different atmosphere. What has been your favorite city, state, or country to live in? I'd love to know in the comments below!

Transitions and changes bring about feelings of excitement, wonder, eagerness, and happiness, but there is always some degree of stress, fear, and uncertainty. What is most important throughout a season of transition and change is keeping your foundation - your values. Join me in prioritizing living well on a daily basis with this month's blog and don't forget to tell me your favorite place you have lived down below!

Beverage Boost

Immune-Boosting Juice

Serves 1

5 carrots
2 apples
1" ginger
1/4 lemon, peeled or 1 drop Young Living Lemon Vitality Essential Oil


Workout of the Month

Healthy Eating Recipe

Mac-and-Cheese-Style Cauliflower

Serves 6

1 head cauliflower, cut into florets
2 c. milk
2 c. extra-sharp cheddar cheese, grated
1 1/2 c. breadcrumbs
1/2 c. nutritional yeast
2 egg yolks
3 Tbsp. flour
2 Tbsp. coconut oil
1 clove garlic, minced
1 pinch cayenne pepper

Preheat oven to 350 degrees Fahrenheit.

Boil cauliflower in large pot for 5-7 minutes, or until just tender. Drain and reserve 1 c. cooking liquid; set aside. Melt coconut oil in empty pot, whisk in flour and cook 1 minute, stirring constantly. Whisk in milk, garlic, and reserved cooking liquid; cook 7-10 minutes, or until sauce is thickened, whisking constantly. Remove from heat and stir in cheese, nutritional yeast, cayenne powder, and egg yolks. Fold in cauliflower. Pour into baking dish and sprinkle with breadcrumbs. Spray breadcrumbs lightly with oil. Bake 30 minutes, or until cheese is bubbling and breadcrumbs are crisp and lightly browned.


Essential Oils Mixology

This is the perfect way to quickly freshen up any space!

Clean the Air
4 drops Purification essential oil
4 drops Lemon essential oil

Fill home diffuser with distilled water. Add essential oils. Voila!

About the Author

My name is Lindsay and I once was a Swagerty, too, but I now am a Wampler. I am a Christ-lover and am disciplined to live the life of my dreams! I suck at traveling because I am scared to fly, but I love to explore the cities around me and build a home I love to spend time in. I am a wife, mother of fur babies, occupational therapy graduate student, online health and fitness coach, and a sharer of my love for essential oils! I am also a lover of all things Disney!

You can find me on Facebookmy group page, and Instagram or reach me directly through my email at lindsayannwampler[at]gmail[dot]com. I would love to hear from you!

Let us know if you try any variations of these delicious recipes, challenging workouts, or essential oils mixes in the comments below!!!